WORKOUT OF THE DAY

Strength and Conditioning

Resistance Athletics – CrossFit Group Class

View Public Whiteboard

2 Push Jerk + 1 Split Jerk (1-1-1-1-1-1-1)

2 Push Jerk + 1 Split Jerk

Metcon (AMRAP – Rounds and Reps)

Partner WOD

25 Minute AMRAP

550m Row

24 Burpee Over the Box Jump

24 Clean and Jerks

24 Weighted Push Ups

As partner A is doing the work, partner B holds a Slam Ball CHEST HIGH vice versa when they switch efforts.

Mild (no weight for pu’s)(95-/65-)(20)

Spicy (135/95)(24/20)(45/25)

ReCon

Resistance Athletics – ReCon

View Public Whiteboard

Metcon (No Measure)

Emom 12

Min 1: 18-20 Alternating Slam Ball Lunges

Min 2: 15 Bear Hug Squats

Min 3: -15 – 20 Wall Ball Situps

Min 4 : 16 Wall Ball Ground to Shoulder

(20/14)

Metcon (Time)

12-11-10-9-8-7-6-5-4-3-2-1

Kb Swings

1-2-3-4-5-6-7-8-9-10-11-12

Burpees

*Run Pico and Back on Coaches call*

(35/25)

Metcon (No Measure)

Core Closer

3 Rounds

10 1/4 Turkish Getups ( 5 each side )

15 Back Extensions

Strength and Conditioning

Resistance Athletics – CrossFit Group Class

View Public Whiteboard

Tempo Overhead Squat (7×2)

5 Seconds Down 1 Up

Metcon (AMRAP – Rounds and Reps)

7 Minute AMRAP

8 Alt KB Power Cleans

8 Handstand Push Ups

30 Double Unders

Rest 2 Minutes

7 Minute AMRAP

8 Thrusters

8 Burpees Over the Bar

3 Wall Walks

Mild (35-)(60 Singles)(75-/55-)

Spicy (53/35)(95/65)

Accessory and a 3 Rounder

Resistance Athletics – CrossFit Group Class

View Public Whiteboard

Behind the Neck Push Press (Snatch Grip)

Snatch Grip BTN PP

Hang Power Snatch (3-3-3-3-3-3-3-3)

Metcon (Time)

3 Rounds

15 Box Jumps

12 Wallballs

9 SLDHP

Mild (20)(14)(95/65)

Spicy (24/20)(20/14)(135/95)

ReCon

Resistance Athletics – ReCon

View Public Whiteboard

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

10 Box jumps Overs

12 Hand Release Pushups

14 Wall Balls

Fillmore and Back

Rest 1 minute

2 minute Max calorie Row or Bike

Metcon (AMRAP – Reps)

4 rounds

1 minute per movement

– Alt DB clean and Jerk

-Alt Devil Press

-Alt overhead lunge

(30/20)

Rest 30 sec between rounds

Metcon (No Measure)

Core Closer

3 rounds

1 Minute Side plank (30 per side)

1 minute regular plank

1 Minute Hollow Hold

Day 4

Resistance Athletics – Foundations

View Public Whiteboard

Metcon (No Measure)

Front Squat skill work

Clean Skill Work

-Power

-Squat

Metcon (Time)

For Time

40 Pushups

30 Front Squats

20 High Knees

10 Cleans

ReCon

Resistance Athletics – ReCon

View Public Whiteboard

Metcon (Time)

4 Rounds for time

500m Row

25 Plate Ground to overhead

25 Overhead Lunges

25 Air Squats

25 Situps with plate

(25lb/15lb)

Metcon (AMRAP – Rounds and Reps)

AMRAP 10

Fillmore and Back

30 Double Unders (60 Singles)

15 Push ups

10 Box Jumps

Day 3

Resistance Athletics – Foundations

View Public Whiteboard

Metcon (No Measure)

Over Head Squat skill work

Snatch Skill Work

-Power

-Snatch

Metcon (No Measure)

EMOM 6

Odd- 10 thrusters

Even – 10 Pull ups

10 Rounder!

Resistance Athletics – CrossFit Group Class

View Public Whiteboard

Metcon (Time)

10 Rounds

3 DB Shoulder to Over Head (RT ARM)

3 DB Shoulder to Over Head (LF ARM)

6 Deadlifts

12 Pull Up’s

24 Double Unders

Mild (35-)(155-/105-) (48 Singles)

Spicy (50/35)(225/155)